Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Candies, nougat, with almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Candies, nougat, with almonds	3%	4%	93%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Candies, nougat, with almonds	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	141% 183g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	123% 89.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	11% 6.15g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Candies, nougat, with almonds	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	5.93% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.8% 111μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.6mg	36.6% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Candies, nougat, with almonds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15% 1.2mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	26.2% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	6.13% 208mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.12% 4.27g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Candies, nougat, with almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Candies, nougat, with almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Candies, nougat, with almonds:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 4.2 times more Vitamin B1, 4.6 times more Vitamin B5, 6.5 times more Vitamin B6, 11.2 times more Vitamin B9, 133.7 times more Vitamin C and more Vitamin K than Candies, nougat, with almonds.
• While 7 oz of Candies, nougat, with almonds contain 1.8 times more Vitamin B2 and 2.1 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Candies, nougat, with almonds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Candies, nougat, with almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Candies, nougat, with almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Candies, nougat, with almonds:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Potassium and 42.2 times more Water than Candies, nougat, with almonds.
• While 7 oz of Candies, nougat, with almonds contain 3.9 times more Copper, 2.5 times more Magnesium, 1.4 times more Manganese, 3.7 times more Selenium, 3 times more Sodium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Candies, nougat, with almonds contain similar levels of Calcium, Iron and Phosphorus per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Omega 3 than Candies, nougat, with almonds.
• While 7 oz of Candies, nougat, with almonds contain 14.2 times more Energy, 92.6 times more Saturated Fat, 17.3 times more Carbohydrate and 30.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Candies, nougat, with almonds offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Candies, nougat, with almonds provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Candies, nougat, with almonds provide inadequate amounts of Omega 6 in seven ounces.